Lowfat Savory Chicken Stew

chicken stewThis stew works best with chicken thighs (more fat adds more flavor) but you can use chicken breast if you prefer to keep it leaner.  This stew has high flavor.  When I make it with chicken thighs, I make it a day ahead of time, so I can refrigerate overnight and let any fat rise to the top so I can skim it off.   

2 Tbsp olive oil
1 large onion, chopped (about 2 cups)
1 tsp sugar (adds sweet flavor)

1 tsp vinegar (adds sour flavor)
1 stalk celery, chopped
1 fat carrot, chopped
3 cloves garlic, chopped
1/2 bunch of fresh parsley, chopped fine
A handful of chopped green beans

1 lb boneless, skinless chicken thighs, cut into 2-inch chunks
1/2 cup dry white wine (like Sauvignon blanc)
One 32 oz box of low sodium chicken broth
1 tsp tamarind paste (adds sour flavor)

The Spices
Two shakes of dry oregano

Two sprigs of fresh thyme
1 shake of crushed red pepper (adds heat)
1 shake of ground cinnamon
1 tbsp chopped fresh rosemary leaves
1/2 tsp freshly crushed fennel seed

These add sodium
1 tsp fish sauce (this will add umami also)
1 tsp soy sauce
Salt to taste

Freshly ground black pepper to taste

1.   Heat olive oil in a large pot over medium-high heat. Add onion and sauté until golden, about 10 minutes. Turn heat to medium, add the brown sugar and vinegar and simmer another 5 minutes.

2. Add the garlic, celery, carrot, parsley and the spices and cook 3-4 minutes. Then pour into bowl and set aside while you use the pan to cook the chicken.

3. Add chicken to the pan and brown.  Add soy sauce and stir the chicken around in it.

4. Add the vegetables back in, as well as the chicken broth, wine and fish sauce. Gently cook for 30 minutes. Add green beans, stir in and remove from heat. I like them crisp.

5. At this point, I let it cool and put it in the refrigerator overnight, to let the fat rise to the top. I skim off the fat, heat and serve. 

Note: I don’t like chicken fat, so you may not need to skim the fat.

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